Weight loss is a tricky thing.
Once you realize that you need to lose weight, you want it gone yesterday.
Unfortunately, it doesn’t work like that. It can take a long time for many people to lose weight while others shed quickly. So whats the deal? What do some people know that others don’t?
The answer isn’t that simple and it depends on your history, activity levels and the foods you eat. An active person that normally eats healthily might have an easier time getting rid of a few vacation pounds than someone who isn’t active and has a history of dieting.
If you’re reading this, you are probably looking for those magic weight-loss tips. I’ll give you a few, but be aware that quick weight loss statistically doesn’t stay off.
I recommend that you lose weight slowly, especially if you want to lose 10 pounds or more. Why? Fast weight loss doesn’t build lasting habits that keep you at your new weight. In this case, slow and steady wins the race.
Here’s a few tips to get you out of the gate, but note that they won’t help you if you don’t have your calories in check.
Tips for Quick Weight Loss
1. Eat vegetables
Loading up your plate with nutrient and fiber rich vegetables is going to keep you full longer. Aim for more green veggies than brightly colored ones. Think broccoli, kale, swiss chard, spinach, cauliflower, cucumber, lettuce, bell peppers and the like.
Don’t think of it as a chore! There’s lots of amazing recipes out there and veggies add so much color and variety to dishes.
2. Eat more protein
Protein will keep you full longer than any other macronutrient. Meats, eggs and fish contain tons of nutrients and will preserve lean muscle mass while you are dieting.
3. Choose healthy fats
Fats are good for you too! They make meals taste better and do a lot for satiation. Don’t be afraid of butter, full fat dairy, olive oil or coconut oil.
4. Eliminate sugar and grain-based starches
Vegetables, fats and meat contain all the nutrients you need. Grains aren’t as necessary as long as you aren’t performing endurance activities or high amounts of intense cardio.
It doesn’t need to be said that sugar is devoid of any nutrients and isn’t good for you, nor helpful in weight loss.
5. Drink water
Aim for a gallon a day. Your body is primarily made of water, thus staying completely hydrated will keep your body working efficiently.
6. Sleep 30 more minutes each night
Staying well rested not only improves your mood, but it helps your body to work better. Get 30 minutes more each night so that you feel better and are more willing to put effort in to weight loss.
7. Exercise 3-4 times per week
You don’t have to be in the gym every day to lose weight. Start a weight training regimen and throw in cardio when you feel like it.
What you SHOULD do instead
1. Focus on replacing bad habits with new healthy habits
Everyone has those tendencies that aren’t conducive to weight loss. So pick a new one every few weeks to replace. A few examples are:
- Instead of reaching for soda when you want a pick-me-up, grab black coffee or an apple instead.
- Instead of having ice cream every night, have a bowl of berries and a dollop of light cool whip.
- Instead of eating chips while watching a movie, chew gum or eat a pre-portioned amount of white popcorn.
- Instead of vegging on the couch after a rough work day, go for a walk in the park to clear your mind.
2. Practice consistency
Your body will respond better in the long term if you take a consistent approach to weight loss. Don’t shock your system with starvation diets, diet pills, or sudden intense workouts. These types of quick weight loss strategies aren’t sustainable. Ramp up your fitness and eat enough food that you aren’t hungry.
3. Lift weights
Cardio won’t change the shape of your body. A steady three day weight lifting regimen is all you need to build lean muscle mass that looks good in a swim suit.
Fat loss is accelerated by cardio, but your body gets used to it fast. Once that happens, you will have to work harder and harder to continue to lose fat.
Written down, these tips look fairly simple. However thats not the case in practice. There’s always a tempting cupcake, a lazy attitude or hectic work day to battle with.
Consistency, support and expert advice make this process much easier.
Fitness, health and weight loss don’t have to be hard or take over your life. It’s a matter of discipline, support, and a desire that’s greater than the temptation to quit.